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Fit 140: Fears, Exercise and Foods I AM SO SORRY!! For anyone who was inundated with e-mails from me after the last podcast. Somehow it triggered the release of all the newsletters and previous podcast updates at once. YIKES!!Hopefully, it is now fixed and this podcast will return us to normal (if there is such a thing!).MOTIVATION:Fight the fear! What are your biggest fitness fears and frustrations (ie obstacles)when it comes to
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Fit 139: Dos and Don'ts for the New Year!Updates/News:Happy New Year! Join us on Facebook.com/fitgirlusa for daily recipes, challenges and lots of motivation! My personal updates & goals for this year! Price reductions on all my dvds at Amazon.com!MotivationSet goals make them specific, not general and set a time frame deadline. Post them on Facebook for accountability!Nutrition:Gold members now have full access to Fast track program
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Fit 138: Fat Burners ExplainedWith the new year comes renewed fitness & weight loss goals!One of the biggest supplement area is the "fat burner" category. Keep in mind that supplements are there to "supplement" the exercise and nutrition work that you do. Even though they are called "fat burners" , these supplements won't melt fat off of you without some added effort on your part. The real mechanism is the increase in
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Fit 137: Outside Exercise, Holiday Guide, MotivationStay on track with your fitness goals! Use these "anywhere" exercises combined with the Holiday guide and dose of motivation!NutritionHoliday time always has nutrition challenges! In this episode, a nutrition survival guide! How to stay on track and avoid the fat!MotivationThe key goal is to get in shape and stay in shape! If you'd told me 20 years ago that I'd be able to eat what I want, stay in
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Fit 136: Vitamin C & Russian Anabolic VideoCastThis is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!
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Fit 135: Squats, Protein and FacebookExercise myths, motivation and metabolism boosting!TRAININGMyths and questions regarding squats! Are they good for your knees? Is the Smith Machine good for leg training? Find out in this episode!NUTRITIONWhat can protein do for you? What is protein synthesis? Lean more in this episode.MOTIVATIONSome one has been in your shoes and can help support you and inspire you! Visit FitgirlUSA on
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Fit 134: Improper Form & Top Fitness MistakesTRAININGImproper Form is still around in most gyms and classes and usually with the same exercises! I'll tell you which exercises are done with improper form and the potential repercussions!Proper exercise form can only be done with proper body alignment. Both are critical in preventing serious injury and increasing effectiveness. If you are not sure of the proper form for an exercise, hire a
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Fit 133 Flat Stomach, Calorie Counts & AccountabilityGetting back on schedule, although a few glitches during this podcast-my dog walking around, my allergies acting up and my mic making extra sounds every once in a while! Oh well, I hope it's good enough!TRAININGHow to get a flat stomach. Asked many times and recently at the FitgirlUSA facebook site! Of course, nutrition and cardio plus regular weight training for the entire body is a must! But
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Fit 132: How to use Lifting StrapsLifting straps are helpful when using heavy weight for a large body part. The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the
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Fit 131: Rotator Cuff, Nutrition Mistakes, MotivationRotator Cuff injuries and prevention, how to stay hydrated and healthy and motivation to get past sticking points.TRAINING:Rotator Cuff injuries are the most common for any exerciser, active person or athlete. There are ways to prevent such injuries by doing an "ounce of prevention" to make a pound of cure".NUTRITION Mistakes with Hydration. How to tell when you are dehydrated. What can happen to
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Fit 130: Weights, Workouts and Fun!Frequently asked questions about weight training and nutrition. How do I know how much weight I should be lifting? What should I eat after I workout? How do I eliminate workout boredom?TRAINING:How do I know how much weight I should be lifting?Judge this by the number of reps you are doing. Both the reps and weights are ways to challenge yourself, not an absolute. Learn to use the +/-2 rule and
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Special Episode: Daily Focus Retrain the Brain!This special episode is dedicated to the Daily Focus Retrain the Brain Audio Series. The mindset component is the weakest part of most weight loss programs. You'll learn how it can be fixed in this mini episode.
This is available as a video or audio download.
Enjoy!
Watch the video or download the audio only version below:
Special Episode: Daily Focus Retrain the Brain! Audio Version
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Fit 129 Exercise Errors, Fast Nutrition, Fun & Motivating Ways to End Workout BoredomThere were a few offline podcasts that are now available again. Episodes 80-110 may have had problems for some people. If so, refresh or reload and listen!
I need your input on a poll. It's posted at Facebook.com/fitgirlusa, and it's only one question!
In this episode:
TRAINING
Dumb things I see people do at the gym! Including 1-arm dumbbell power cleans, that training guru Charles Poliquin
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Fit 128 Weight Loss Secrets, Habits, InjuryTrainer secrets for weight loss, dealing with injuries and maintaining motivation!If you have been wondering what's been up with the lack of podcasts this summer, then you need to check out the video on the post "Where is FitGirl?"! The video alone explains much!!I finally had a few moments of quiet and used it to make this podcast. The audio may sound weird and hopefully my thoughts make sense
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Where is Fitgirl?If you have been wondering where I am lately, I haven't abandoned the podcast and ClubFit, just been busy with a little life drama.Our air conditioner broke, not a good thing in South Florida, and too expensive to replace given our situation (very long story). But at least I could drain the drip pan and it would keep the A/C running for about 12 hours before it would shut off.This video is what I
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Fit 127: Lower Abs, Lean Menu, HabitsTrainingThe best lower abdominal exercise explained! Common ab training mistakes to avoid! See Episode Fit 87 for a video link to a demonstration of the best ab combo!NutritionAn exact menu plan based on the structure of eating explained in the episode Fit 126. There's a lot of food to eat when you want to get lean fast!MotivationDo you need new habits? Do you need better discipline or more
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Fit 126: ReTrain Your Brain! Workout at the Park & Get Summer Lean!Motivation: Retrain the Brain series now available! You asked for it, you got it! A sure way to maintain motivation and get results! Members, get the first episode FREE at ClubFit!Order the program at ClubFit or the ProShop!Nutrition: Get summer lean fast with this diet trick! It's also great to blast past plateaus!Training: Get a great workout at the park! The kids can play or join you in some
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Fit 125: Sore Muscles, Party foods, Commit to Get FitFit 125: Sore Muscles, Party foods, CommitComing soon:1. Retrain the Brain series! Members, be sure to have your instant downloads setup! Visit the ClubFit Guide for Instant Downloads for info on how to do this.2. ClubFit Members: look for an email from me to participate in a live webinar/workout to test the format!Check this out:1. New articles at ClubFit:Are low fat foods making you fat?
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Fit 124: More Core, Trigger Foods and Comfort ZonesGet automatic updates for your membership level at ClubFit! Just follow the Guide for Instant Downloads and whenever video or audio programs are posted, they will load to your iTunes or other media manager. This is great for the upcoming Daily Focus Motivation Series!NUTRITION: Trigger foods, how they effect your brain and how to avoid them to get lean!MOTIVATION: Leave your comfort zone! Try
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Fit 123: Fast Track Nutrition & IntensityMotivation for you to reach all your goals! The power of planning your meals. You should never be hungry, and what your body is doing when you are! Workout intensely by using the one rep max calculator at ClubFit to determine what weights you should be lifting. All in this episode!NUTRITIONDon't get hungry! Planning your meals and creating new habits will help you lose weight faster!
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Fit 122 Stability Ball, Eating Out and MotivationNew at the FitnessMakeover.com free success plan! Get Yours! A 1-leg split squat with a stability ball is more than just a circus act! It's a sculpting exercise that burns calories and works the core! What should you eat when you eat out? Do you know what goal you want most? All in this episode!TRAININGAnatomy of a rep: the 1-Leg stability ball split squat. This video shows a beginner set-up.
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Fit 121: Success Cycle, Permanent Weight loss & Leg Training MistakesWhere does the time go? Catching up on a few missed podcasts to get me and you back on track!Available at iTunes cardio interval ipod workouts!Cardio Intervals #8: Advanced and Cardio Workout #1: Treadmill IntervalsNew at the FitnessMakeover.com free success plan!TRAININGA review of Leg training mistakes, hopefully you don't do any of these!NUTRITIONThe diet cycle in more depth! How it works,
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Fit 120 Leg Training Mistakes, Diet Cycle and Self-TalkNew at the FitnessMakeover Proshop! Yoga Stretch audio workout for beginners. More coming soon! All of the audio preview players have been updated so you can listen to a preview while you read about the workout!TRAININGThis month's podcast series will focus on Leg training mistakes, the diet cycle and self-talk. We begin with leg training mistakes as the feature topic for this episode. Common
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Fit 119: Do Things Differently!New! Take the ClubFit survey and let me know what you want to see for workouts at the ClubFit Community!Get first notice and previews of new iPod/iPhone workouts by subscribing on iTunes, to the podcasts forCardio WorkoutsWeight Training Treadmill workouts Motivation: Think "I want to do this" and replace I have or need to do this with "I want to do this" Leave your comfort zone! Whether you
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Fit 118: Numbers for Nutrition & More!Nutrition Focus: How to calculate the right numbers for nutrition for your body! Whether you want to lose weight, stay in shape or gain muscle, knowing your numbers will make your results quick and painless! Learn how to stop the diet yo-yo cycle at FitnessMakeover.com. Use the calculators at ClubFit to get started! Find calculators for your nutrients at Clubfit.Training Review: A review of
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Fit 117: Reverse Curls, Calculators and a New Year!Do things differently this year! If you don't like the way you look, then you need to workout smarter, not harder! This year's podcasts will focus on helping you workout smarter to get the results you want!In this episode:Podcast format update!Minor changes to bring you more frequent podcasts and refreshers!A super shaping bicep exercise, the reverse barbell curl! Video instruction and tips!A
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Fit 116 Year in Review 2010This year's highlights:ClubFit, audio workouts, 100th podcast episode, free downloads and lots of weight loss results! Podcast #100, Wow! The 100th podcast of the Fit Girl Guide! Thanks to all you listeners for comments, inspiration and support! ClubFit! The focus of this podcast became the basis for ClubFit. An online fitness community and information center with fitness calculators,
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Fit 115 Fitness, Free stuff & more!Fitness Analysis Summary, Free video cardio-sculpt timesaver workout and holiday gift ideas.The Fitness Analysis Summary is quite interesting! The majority workout 3-4 x aweek or more, have the time to workout 3-4x/wk for 45-60 minutes, but need help with an exercise program and plan. Most are at the intermediate level and do more cardio than weight training (shame on you!). Most do not keep a
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Fit 114 Special Update & InfoA special update regarding recent problems with the podcast downloads and forum sites. A big thanks to those on the facebook.com/fitgirlusa fan page who let me know there were problems! Everything is back in order. You should be able to download all the podcasts normally.Some holiday reminders:There will be a few more regular podcasts before the end of the year, yeah!The FitnessMakeover Pro
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Fit 113 Holiday Tips & Time Saver WorkoutsHoliday time often mean disaster for workouts and healthy eating! Here are some tips to stay on track by saving time and burning fat with better workout routines! Also, some must have fitness gift ideas for the exercise lover in your life (or yourself!)Nutrition:Set a goal to have 2 items of each healthy choice from a platter before indulging in a treat! Details on what food choices to make and
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Fit 112: ACL injury, Carbs, ExpectationsTrainingACL (anterior crucial ligament) tear and rehab. Does cardio make you more vulnerable? What to do to quicken your recovery time after surgery. How to prevent a knee injury with proper exercise. Parents be aware that your kids may be at risk for this injury, so check their exercises and athletic form. Find out why squats are the focus of prevention and rehab! Learn the importance of communicating with your doctors and therapists for better, faster rehab.NutritionDo carbohydr ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 111: AudioBoo, Biceps training & Metabolic Set PointThe 21-day Challenge is getting results! Thank you to those who have checked in at the ClubFit Forum and via email. I love hearing the success stories! For more information on how you can Take The Challenge, visit the FitnessMakeover ProShop! While at the ProShop, be sure to check out the latest Cardio and Weight Training Ipod & iPhone workouts!Back to school means no excuses!!! You have less than 90 days left in the year. How close are you to your goals? Get moving! ClubFit Gold mem ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 110: Elliptical, Stepping Stones & CondimentsCheck-in with me at the ClubFit Community Forum. I'm tracking my workouts there, are you?Have you seen the new 21-Day Challenge? It's time to get serious!!Not getting the results you want from your exercise program?Then get to the Fitness Makeover ProShop for your free Fitness Analysis!TRAININGWhat muscles are you using (or supposed to be using) on the elliptical crosstrainer. Find out if you make these common mistakes. Learn how to burn more calories!MOTIVATIONUse “stepping stones” t ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 109: Goals, Daily Menu, PressdownsMOTIVATIONMotivation is made up of goal setting and knowing why you are doing each step toward your goal. Defining the goal is part of the work toward achieving it. Planning the steps and knowing your end point is just a critical to success!1.why (passion/emotion)2.what is your finish line / end goal3.how-conditions for fulfillment-what standards do have to have to feel fulfillmentNUTRITIONThe Weight Trackers Menu plan has helped hundreds of clients learn how to eat right, lose weight and ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 108: Plyometrics, Recipe, Routine Part 3Plyometrics for circuit training, Personal development-what is your routine-part 3 overcome evening-pitfalls, Scalloped Corn vegan recipe that can be a side dish or a tasty meal!TRAININGFrom our partners at Physicalfitnet.com, this video clip of a plyometric squat jump, also known as a vertical jump with arms. This is a great exercise to add to circuit training, especially for home trainers, as it adds both a cardiovascular benefit as well as a strength and fat burning factor to your work ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 107 Lunges, Fatigue, MotivationTRAININGStationary lunges (aka split squats) are great for leg and butt shaping! There are some common errors I see in the gym and we discuss these in the podcast as well as how to do this exercise correctly. Some people complain about their knees when it comes to lunges &/or squats. However, you may not have to avoid this lunges &/or squats if you think you have "bad knees", since sometimes bad form is the culprit, not the exercises. If you feel lunges &/or squats in your kne ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 106: Yoga Bridge, Quiche & Your Daily Routine5 ways to use a yoga bridge pose, a versatile and easy quiche recipe and part 1 of personal development series "What is your routine".TRAININGThe yoga bridge pose is great for stretching and relaxation. It also has many uses for your workout!Here are 5 ways to use a bridge pose in your workout:1.stretch hips and spine2.core strengthening-ab and low back3.Toes up for hamstrings4.ball exercises5.variety for flat exercises like lying extensions or chest workRead the full excerpt and learn ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 105 Planks, Vinegar, YogaNew:Fitness Makever Proshop has a new lookEbay has my collection of Health and Fitness Magazine Back Issues for sale! One on one coaching program in development!I am looking for listeners to do interviews about their results, what you have learned from this podcast or any other personal fitness break throughs or solutions that may help our listeners. Email me your story or suggestion or write it on the ClubFit Forum or Fitness Forum. Interviews will be done in August or September. Please ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 104: Kettlebell, Bodyfat, MindsetMotivation/Mindset: A lesson from our past! Remember the "Little Train that Could"? Apply this to your mindset for motivation! Take a current obstacle and rephrase it to train the brain! "I know I can..." fill in the blank. Be like the little train and keep repeating it to reach your goal!Training: Video of Alternating Kettlebell Swing. An exercise for power and a full body workout! Try it without any weight too! If you ever wondered what to do with a Kettlebell, here's a fun exercise ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 103: Cycles, Focus & FoodWhat not to do at the gym! Eat this not that: Yogurt! Focus on the mind-muscle connection for better results!Training: Just because a trainer has a client do an exercise doesn't mean it is a good exercise or right for you. Some of my observations from the gym!Nutrition: "Eat this, Not that" article series at ClubFit. Which yogurt has the same amount of sugar as a Kit Kat and which is the perfect choice for a chocolate craving?Motivation: Get yourself in shape for summer with planning, c ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 102: Accountability, Meals & WorkoutsNutritionYou'll find some great fitness resources, calculators and workouts at ClubFit! Including the article "Rules for Super-Shaping Meals!" You know what you should eat and what you should limit or avoid completely. Now, you need to fine tune your body shaping program by planning your meals appropriately. Whether in the gym, or at the table, you always need to have a plan! All the rules are effective, but Rule #6 is most important! Read the full article at ClubFit: Nutrition.Motivatio ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 101: Diet Guide, Deadlifts, Overcome ObstaclesNew at ClubFit: how to take your measurements, with video, iPod-PT audio workout download, and a daily calorie tracker for Gold members.Training:ClubFit forum question about deadlift form. Here is my suggestions:The best way to do deadlifts safely, would be to keep your shoulder blades pinched at all times.That will ensure a "flat" back. And emphasize the right muscles.Here's some extra tips:1. Pull your shoulders back and down towards the hips.2. Keep them there thru the entire set!3. Low ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 100: ClubFit! Celebration!Wow! The 100th podcast of the Fit Girl Guide! Thanks to all you listeners for comments, inspiration and support! The focus of this podcast has become the basis for ClubFit. This new site brings together the guides that this podcast covers: getting in shape and staying in shape as well as the three main parts of fitness: Nutrition, motivation and training.ClubFit is an online personal training center and gym community! Although there are different membership levels, there is plenty of free ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 099: Control, Triceps, CaloriesDo you really know what you can and cannot control? Are you doing the Lying Triceps Extension correctly? Want to know a way to trick your metabolism to bust through a weight loss plateau? It's all in this episode!MotivationFrom the Fitness Makeover Workshops, a video clip about control. Click here or visit ClubFit to watch the video. Learn what you can and cannot control! You can control your thoughts, your eating and your exercise. Everything begins in thought and you are what you think ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 098: Grip & Incline Part 2, Recipes, Gym logGrip and Incline and how they effect back and chest training. Take a peak into my personal workout log. Check out the healthy recipes at ClubFit!
Nutrition
Healthy recipes at ClubFit! French toast, Veggie Omelet and much more are in the nutrition section of ClubFit. Look for more recipes at the Fitness Forum and add your own ideas! Let us know what you have tried and your personal favorites
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Fit 097: Grip, Habits, NutritionNews: ClubFit is growing fast! Check out the new site! Most of it is free and you can choose a membership to gain access to even more info! There's even a FREE membership level: Bronze! Articles, Videos, Workouts and more! Have your own online trainer, virtual gym and check-in center! Your map for success!TrainingCan the way you grip a dumbbell or bar make a difference? It certainly can! You can emphasize various parts of a muscle with a slight grip change. Learn the best exercises for e ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 096: ClubFit, Goals, Lemon & Duck feet!ClubFit is finally open! the membership and personal training center I have told you about is ready for you to review! Workouts, proven programs, videos, all kinds of personal training to help you get in shape for spring & summer! Quality, affordable personal training with accountability and motivational tools too!TrainingDo you walk like a duck? Many people have this problem. It is mostly caused by tight hip flexors or psoas muscles. Since our day to day activities usually require ... Listen | Listen in your iPhone | Download | View full cache | Visit Website
Fit 095: Gratitude, Bad Knees, RatiosRelieve stress with gratitude. "Bad knees?" Maybe not! Here's the solution! Protein to carb ratios revisited.MotivationRelieve stress with gratitude. We know that stress can have negative effects on our body. Exercise and eating right helps to reduce stress, but did you know that your brain can help too? Recognizing what you are grateful for, even if it takes only a few minutes a day, calls for
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Fit 094: Exercise, Avoid Starvation Mode, CommitmentExercise for brain power! Starvation mode and what it means to your body! Make a commitment to yourself!
Our bodies are made to move! You need to get it moving every day. You may know that 30 minutes a day of walking reduces the risk of many serious diseases. But did you know that recent studies show that just 30 minutes a day of walking can even grow new brain cells! I don't know about you
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